Damian's Great Ergonomics Tips

Correct work station height depends upon the size of the user, the type of workstation and equipment, and the nature of the work. Correct placement of the body, monitor and keyboard can reduce eye, arm, shoulder, neck and pain/fatigue. Below is a diagram of some of the basic parameters.

• Adjust the monitor height so that the top of the screen is at or slightly below eye level. Your eyes should look slightly downward when viewing the middle of the screen.
• Position the monitor no closer than 50cm from your eyes. A good rule of thumb is an arm’s length distance. The larger your screen, the more distance you will want.
• Adjust the screen position to eliminate glare from windows and ceiling lights.
• If lighting conditions permit, tilt the monitor back 10° to 20°: this maintains the same distance between your eyes and the screen as you scan it from top to bottom.
• The center-line of the keyboard should be level with the height of your elbow.
• Tilt the keyboard back 10° so that your wrists remain flat or use wrist supports.
• Use an adjustable chair.
• Ensure the chair is adjusted to provide support just above your belt line to maintain an inward hollow (lumbar lordosis) in the lower back.
• Stand and stretch your back and arms from time to time.
• Regularly stand – place your hands on your lower back and arch backwards
• Position whatever you are looking at most of the time (the screen or reference material) directly in front of you to minimize turning your head.
• Rest your eyes periodically by focusing on an object 20+ feet away.
• Remember that even if your workstation is set up properly, you can still get muscle fatigue from being in the same position for too long. Be sure to periodically adjust your monitor, keyboard or chair to stay flexible.
• Please contact Physio Solutions now for further FREE work station advice and to organise an assessment.